ActiveCyclingThree ways to use an exercise bike for weight lossThese are the optimum ways to use your exercise bike to assist you on your weight loss journey, according to a cycle master trainerWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveCyclingThree ways to use an exercise bike for weight lossThese are the optimum ways to use your exercise bike to assist you on your weight loss journey, according to a cycle master trainerWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
These are the optimum ways to use your exercise bike to assist you on your weight loss journey, according to a cycle master trainer
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
With hybrid training set to be one of the biggestfitness trends for 2024, cardio is taking a firm spot in people’s training regimes. Riding astationary exercise bikeis one of the best forms of cardio; it’s not only good for our cardiovascular health, but an excellent lower body burner and is far easier on the joints compared to other cardio machines, like thetreadmill. Plus, thanks to space-savingfolding exercise bikes, it’s never been easier to have one on our homes, it’s even easier to have one in our homes, so you don’t even need to hit the gym.
Just like with all physical activity, an exercise bike can help you lose weight, as it can increase the amount of calories you burn in a day, especially if you’re also eating in a calorie deficit. While using an exercise bike is easy enough, knowing exactlyhowto utilise an exercise bike in order to help you lose weight isn’t as straightforward.
“Beginners just starting out, should aim for 15-30 minutes per day of cycling, no more than three times per week," saysLucie Cowan, Cycle Master Trainer at Third Space London. “Gradually increase the duration as your fitness improves, but also think to include other forms of training to support your cycling, such asstrength training. This will balance out the muscles used in cycling and prevent them being overused and stop other muscles to be neglected."
Below, Lucie recommends three ways you can use an exercise bike to assist you on your weight loss journey.
(Image credit: Getty Images)
(Image credit: Getty Images)
1. High-Intensity Interval Training
2. LISS training
This is the opposite of HIIT, it’s low intensity interval training, where you’d do a 30 to 60 minute cycle at a moderate intensity. It will still help you burn plenty of calories, but Lucie says it’s also beneficial for cardiovascular health and boosting endurance. “Aim for at least 30 minutes of moderate-intensity cycling approximately 3-4 days of the week,” she says. “For building endurance though, consider longer rides of 60 minutes or more. Gradually extend your sessions to challenge your stamina.”
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3. Go to a cycle class
“Many, myself included, have found another level of motivation when riding as part of a like minded community in group cycling classes," says Lucie. “This sense of togetherness can encourage regular attendance and make it easier to stick with a routine.” One of the hardest things when it comes to trying to lose weight is staying consistent, so if a positive environment is what you need to keep you motivated, then embrace it.
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